Close to Maintenance Plateau...

kganc001
kganc001 Posts: 317
in Health and Weight Loss
Hey y'all! :) I'm super close to maintenance and those last 5 pounds are a killer! So, I'm changing things up to break the plateau, get to goal, and I'm changing up my caloric intake in order to do that. So, should I go on a cyclical caloric intake until I break the plateau or should I simply increase my calories to the TDEE method? Or something else. :) I recognize that I don't need to cut anymore calories, and I'm ready to add more.

If you reccomend the TDEE method, please help me figure out what my maintenance level is at this point. I always struggle with "sedentary" vs. "lightly active." (I have a desk job 3hrs/day, gym 1-1.5 hrs/day, rest of it i'm cooking, cleaning, or on the couch watching Dr Phil).

Once I reach my GW, I'm starting a more intense lifting routine to get more tone and then I'll change my caloric needs as necessary when that time comes. But until then, here's some deets:

I know my diary isn't open. But here's the skinny (lol no pun intended). My goal throughout the process has been 1300 cal. I always eat back most of my exercise cals (so I net ~1300 per day, give or take depending on my hunger level). I burn between 100-600 cals daily due to exercise. I do light/medium cardio 6-7 days per week and I do a pretty basic lifting routine 2 or 4 times per week, low weight high reps. I drink a protein shake on those days (whey protein, soy milk, NSA nesquik for taste).

SW: 167
CW: 139
GW: 135
BF: 19% according to the online army calculator, 23% according to caliper
5'7 - 21 yr old.

I'm not concerned about meeting macros. I keep an eye on them (sodium, etc.) but I don't stress out about them. I make sure my protein is proper and I generally meet my other macros. But I'm not obsessive.

Thanks :) Sorry for the long post, y'all! :D

Replies

  • kganc001
    kganc001 Posts: 317
    Bumpppp! :)
  • MrsDangerousCurves
    MrsDangerousCurves Posts: 85 Member
    each time to break a plateau, I would alternate high and low calorie days until I saw a change on the scale. Maybe you could give that a try???
  • ndj1979
    ndj1979 Posts: 29,136 Member
    if you work out 6-7 days a week total then that would make you "very active"

    at very active fit to fat has your maitenance TDEE at 2500 calls

    how may days a week to you work out total?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    you should probably bump up to 1500 cals a day and see if that helps...
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    How long have you plateaud? Reason being I've seen people plateau for 3 weeks, only for them to drop 4 lbs in following two weeks. Weight loss isn't always linear. Sometimes you'll hold on to water weight and then drop weight quickly when your body finally lets go of it.

    For the TDEE method, 1700 calories would be a good goal based on your estimated activity level.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    I'll also add, there is no reason to wait until you hit your goal weight to up your lifting routine and tone. You should be doing that now to help maintain lean body mass, especially as your body fat is already fairly low. LIFT HEAVY!

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